⏱ 20 min totalCranberry Quinoa Salad
Per 1 serving · 211 g · 13 ingredients
of a 2,000 cal day
- Protein8.5g12% of calories
- Carbs47g65% of calories
- Fat7.4g23% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Cranberry Quinoa Salad (211 g) has 275 calories, with 8.5 g of protein, 47 g of carbohydrates and 7.4 g of fat. Most of its energy comes from carbs (65% of calories). It is high in dietary fiber (22% DV), Vitamin C (38% DV) and Vitamin E (26% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin C38%
- Vitamin E26%
- Vitamin B624%
- Folate (B9)24%
- Iron33%
Good source of
10–19% of the daily value
- Vitamin A15%
- Thiamine14%
- Riboflavin (B2)18%
- Pantothenic acid11%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa- 🥄⅜ cup Water
¹⁄₁₆ cup, chopped Red bell pepper
¹⁄₁₆ pepper, large Yellow bell pepper
¹⁄₁₆ cup, chopped Onion
⅜ tsp Curry powder
¹⁄₁₆ cup Cilantro
¼ lime yields Lime juice
¹⁄₁₆ cup, whole Almonds
⅛ cup grated Carrots
⅛ cup Cranberries- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Pour the water into a large saucepan and cover with a tight-fitting lid. Place over high heat. Once the water starts to boil, add the quinoa, reduce heat to low, and cover. Simmer until the water is absorbed, about 15–20 minutes. Transfer the quinoa to a large mixing bowl and refrigerate until cold.
- 2
Once the quinoa is chilled, stir in the bell peppers, onion, curry powder, cilantro, lime juice, sliced almonds, carrots, cranberries, salt, and pepper.
Vitamins & minerals
Amounts for 1 serving (211 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 134 μg | 15% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 95 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 60 mg | 6% |
| Iron | 3 mg | 33% |
| Potassium | 436 mg | 9% |
| Magnesium | 117 mg | 28% |
| Phosphorus | 256 mg | 37% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 53% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 480 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,348 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 22 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 275 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Cranberry Quinoa Salad?
One serving of Cranberry Quinoa Salad (1 serving) has 275 calories, which works out to 131 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Cranberry Quinoa Salad high in protein?
Not especially. It has 8.5 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cranberry Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cranberry Quinoa Salad?
53 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Cranberry Quinoa Salad?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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